1 serving (85 grams) contains 210 calories, 26.0 grams of protein, 11.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
583.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 12.5 g | 62% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 208.3 mg | 69% | |
| Sodium | 152.8 mg | 6% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 72.2 g | 144% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 916.7 mg | 19% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Rump roast
Rump roast is a lean cut of beef taken from the hindquarters of the cow. It is popular in cuisines worldwide, especially in American, British, and European cooking, where it is often slow-cooked or roasted to enhance its tenderness and flavor. A 3-ounce (85g) serving of roasted rump roast contains approximately 200 calories, 24g of protein, 11g of fat, and is rich in nutrients such as B vitamins, iron, and zinc. Its high protein content and relatively low fat make it a nutritious option for those seeking a lean source of animal protein. However, it is essential to moderate portion sizes due to saturated fat content. Rump roast is versatile and can be used in dishes such as pot roast, stews, or sliced for sandwiches.
Health Benefits
- Excellent source of complete protein, providing 24g per 3-ounce serving, which supports muscle repair and overall body function.
- High in vitamin B12, essential for red blood cell formation and neurological health.
- Rich in zinc, which supports the immune system and wound healing.
- Contains heme iron, a highly bioavailable form of iron that helps prevent anemia.
- Provides selenium, an antioxidant that supports thyroid health.
Dietary Considerations
Selection and Storage
Store raw rump roast in the refrigerator at 40°F (4°C) or below and use within 3-5 days. Freeze for up to 6-12 months for longer storage. Thaw in the fridge before cooking, and cook to an internal temperature of 145°F (63°C) for safe consumption.
Common Questions About Rump roast Nutrition
Is rump roast high in protein?
Yes, rump roast is high in protein. A 3-ounce serving of cooked rump roast provides about 28 grams of protein, making it an excellent choice for those seeking to meet their protein needs. Additionally, it's relatively low in fat, depending on the preparation method.
Can I eat rump roast on a keto diet?
Yes, rump roast is suitable for a keto diet. It is naturally low in carbohydrates, with less than 1 gram of carbs per serving, and it provides a good amount of protein and moderate fat, which align well with ketogenic macros.
What are the health benefits and concerns of eating rump roast?
Rump roast is a good source of essential nutrients like iron, zinc, and B vitamins (especially vitamin B12). These are vital for energy production and maintaining healthy red blood cells. However, it can be high in saturated fat if not trimmed properly, so it's important to select lean cuts and moderate portions to minimize potential cardiovascular risks.
How much rump roast should I eat per serving?
A recommended serving size of rump roast is approximately 3 to 4 ounces of cooked meat, which is about the size of a deck of cards. This portion provides a healthy amount of protein and other nutrients without overloading on calories, which is approximately 170 to 200 calories depending on the cut and cooking method.
How does rump roast compare to other cuts of beef?
Rump roast is a lean cut, making it lower in fat and calories compared to fatty cuts like ribeye or brisket. However, it can be tougher due to its lower fat content, so it's best cooked low and slow (e.g., roasting, braising) to enhance tenderness. It is similar to round roast but slightly more tender due to its location on the cow.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
